Building a Better
Night’s Sleep
November is National Sleep Comfort Month, but up to 80 percent of people with PD may experience some level of sleep disturbance.
To help make sure you get a better night’s sleep, print out this tip sheet from the National Parkinson Foundation and keep it on your bed-side table!
Do you experience difficulty with sleeping?
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Establish regular bedtime and morning awakening times that you maintain seven
days per week.
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Go to bed at night when you notice feeling drowsy; learn to distinguish between
fatigue and sleepiness.
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Design and maintain a comforting bedtime ritual.
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Turn off the T.V. Rarely is the late night news soothing or relaxing!
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If weaning yourself from a T.V. habit is difficult, substitute a relaxation or nature
sounds CD.
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Customize your sleep environment; invest in a really good mattress and pillows.
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Keep noise and light levels low; use a bathroom or hallway nightlight to prevent
falls.
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Maintain a slightly cool room temperature for better REM sleep.
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Banish animals from your bed!
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Designate your bedroom for sleep and sex, not an all-purpose space.
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Limit daytime napping to a 40-minute NASA nap (yes, tested by astronauts).
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Avoid strenuous exercise, alcohol, nicotine and caffeine within 4 hours of your
bedtime.
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Eliminate the common but bad habit of “checking the clock” throughout the night.
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Limit prescription sedatives to a 2-week period; instead, try over-the-counter
alternatives such as Valerian root capsules, or Calms Forte, a homeopathic
formula.
*UCB does not endorse and is not responsible for the following website and its content.
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